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3.6.19

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ChalkBox Training – ChalkBox Group Class

Warm-up

Warm-up (No Measure)

200m run with medball, Then …

3 sets of 10 KB Swings, 10 push-ups, 10 sit ups, 10 lunge steps (5R/5L), 10 air squats

Mobility/Activation/Prehab: hip

Skills & Drills

KB Snatches

Spend 10 minutes working on single arm kettlebell snatches. Be deliberate about not letting the kettlebell slam onto the wrist! Perform sets of 5-10 per side.

Strength:

Front Squats (6 Sets of 3 Reps)

A1.) Front Squat or Front Box Squat – 6 sets of 3 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat.

Strength:

Single Arm DB Press

A2.) Single Arm DB Press – 3 Reps on each arm for 6 Sets

Metcon

“I want it that way” (AMRAP – Reps)

For reps. 3 rounds

1 min dumbbell push press -two hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

1 min toes to bar (Health: hanging knee raise, 2 reps = 1 ‘point’)

1 min single unders (2 single unders = 1 “rep”)

1 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 180 – 240 reps, about 65 reps per round. Scale Up: Double unders

Coaching Tips: Plan on breaking things up into smaller chunks each minute because these are high rep movements that can blow you up fast [if you try to go unbroken]. Keep the belly tight as you do the dumbbell push presses to avoid hyper extending the low back. Use small fast sets on the toes-to-bar. Go ‘for broke’ on the jump rope because you can get a lot of points here.